Overcome Back Pain: Mobility Tests

Tompfeiffer
Oct 19
3 min read

Have you ever wondered if a lack of mobility is contributing to your back pain? In order to function and perform well, certain areas of the body need mobility, while others require stability.

Diagram showing a skeleton with labeled joints for stability and mobility. Text: "The Joint-by-Joint Approach." Background is gray and brown.

A common cause of chronic back pain is a hypermobile lower back with tight hips and thoracic spine.

Circular diagram showing phases: Hypermobile low back, Overuse low back, Stiff low back, Stretch the low back. Blue gradient background.

The following tests are used to analyze your mobility to identify potential weak links that can be contributing to your chronic back pain.

Lower Limb Mobility

The feet and ankles form the foundation of the body, and when immobile they're unable to absorb or transfer force appropriately leading to problems up the chain at the knees, hips, back, or shoulders.

First, test ankle dorsiflexion. Place your toes approximately 5 inches from the wall - about a fist and thumb distance. Push your knee directly over your toes and attempt to touch your knee to the wall without letting your heel lift up. Repeat on both sides and note any difference.

Two side-by-side images of a leg stretching against a brick wall. Left: toes 5 inches away, right: heel down. Text: "1" and "2".

Next check ankle plantar flexion. Try heel sitting with your toes together and heels apart. This should be a comfortable position of rest, but if it’s difficult or painful, make a note.

Person in gray tank top sits on heels on a mat, heels apart, toes together. Wooden panels in the background. Text: "Heel sitting."

Check foot and plantar fascia flexibility by tucking your toes under and check to see if you're able to get your entire big toe knuckle onto the ground.

Person in a gray tank top sits on their toes on a black mat outdoors. Text: "Toe-sitting," "Heels straight," "Big Toe Knuckle on the ground."

Hip Mobility

Test internal and external rotation of the hip with the 90-90 stretch. Lean forward to test external rotation on your front leg, lean backwards to test internal rotation on your back leg.

Man performing a seated 90 90 stretch on a blue-striped mat indoors, with a calm expression. Text reads "90 90 stretch."

You can also perform the Faber test to look for external rotation differences in the hips by seeing if one knee is higher off the ground when testing.

Person lying on back performing the FABER Test. Legs positioned in a figure-four. Text: "FABER Test" and "Compare sides to look for differences."

Use the couch stretch to test your hip flexor mobility. Are you able to get your foot, knee, and glutes to touch the wall? Note if it’s particularly difficult.

Man performing a couch stretch in two steps in a corner. Step 1: Lean forward. Step 2: Sit upright. Text gives instructions. Neutral tones.

You can also perform the Thomas Test to look for hip mobility restrictions.

Man demonstrates the Thomas Test on stacked mats, bending legs in various positions. Text labels each pose. Brick wall background.

To test hamstring mobility, maintain a flat back and perform a hinge by moving at your hips. Go as low as possible without rounding your back and see if you’re able to lower your hands past your knees.

Man in a gym demonstrates posterior vs. anterior pelvic tilt. Left: Incorrect with red X. Right: Correct with green check. Brick wall background.

Thoracic Mobility

Lie on your back and place your hands overhead. If your back arches excessively as you reach your hands overhead or if you’re unable to touch your hands to the ground, it’s a sign you have tight lats.

Man in gym attire lies on mat, performing arm movements. Upper photo: arms by sides. Lower: arms extended overhead. Text: "Hands touch floor."

Lie on your back with your hands behind your head. If your back is arching excessively or if you’re unable to touch your elbows to the ground, it’s a sign you have tight chest muscles.

Man in workout gear lies on mat with elbows touching the floor. Brick wall and wooden floor background. Text: "Elbows touch floor."

Perform a lying thoracic rotation by keeping your knees together and opening your shoulders up. Are you able to get both shoulders to touch the ground? Is there any difference from side to side?

Man in black workout attire lies on mat performing a thoracic rotation exercise with text "Lying Thoracic Rotation" on brick background.

Lie on the ground and bring your arm up to shoulder height and allow your hand to relax towards the ground into a ‘W’ position. If you’re unable to touch the ground with your hands you lack shoulder external rotation.

Man performing shoulder exercise on mat in a brick-walled room. Hands move from raised to floor, shown with arrow and "Hands touch floor" text.

To test lateral flexion, kneel on the ground and push your hips back into a child’s pose as you reach your arms out overhead so your hands are on the ground. Keep your hips back on your heels as you gently crawl your hands to one side until you feel a stretch. Repeat on both sides and notice what you feel or if there’s a difference.

Man in black workout gear stretches on a mat in a brick-walled room. Text "Reach" with arrows guides his arm movements, conveying focus.

Those are the 3 areas of the body that require the most mobility. If you passed these tests, it's unlikely that mobility is a contributing factor to your chronic back pain. If you failed one or more tests, you can use this information to create a training program to address your weak links. If you want help developing a custom training program, schedule a consultation to work with me directly.

Hope this helps! - Tom

Man smiling on a boat with the Statue of Liberty in the background. Wearing a blue patterned shirt and cap. Sunny day, city skyline visible.

Lower Limb Mobility

Hip Mobility

Thoracic Mobility

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